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Objectives Describe the 1,2,3 breakfast rules Describe the 1,2,3 breakfast rules Explain the link between sugar, stress, and cravings. Explain the link between sugar, stress, and cravings. List 3 nutrients essential for memory and explain why they are important and what foods supply them. List 3 nutrients essential for memory and explain why they are important and what foods supply them. Explain at least 3 dietary guidelines for aiding sleep. Explain at least 3 dietary guidelines for aiding sleep.

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What are you willing to tolerate?

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Neurotransmitters 101 Everyone turns to food for solace Your diet and the blood-brain barrier  40+ Neurotransmitters Food & Mood: The chicken ‘n the egg The Cycles  Throughout the day  Throughout the month: PMS  Throughout the year: SAD Neurotransmitters work in concert What are the best foods?  IT’S NOT A FOOD – IT’S AN EATING STYLE!!!!

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Secret #1: Real Food What are real foods? Why are real foods critical to mood, energy and health? 1,000s of studies, spanning decades of research.  It’s not just fiber or vitamin C or a phytonutrient The 75% Solution No more than 3 grams fat/100 calories No more than 3 grams fat/100 calories No more than 1 gram saturated/trans/100 calories No more than 1 gram saturated/trans/100 calories Tricks of the trade Purge the kitchen then restock the fort Purge the kitchen then restock the fort Bring foods with you Bring foods with you

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Secret #2: Breakfast Post/Kellogg’s have made a fortune off your Neuropeptide Y levels! The most important meal of the day The most important meal of the day National Weight Control Registry findings National Weight Control Registry findings Leaner Leaner More nutritious diets More nutritious diets Memory, thinking, recall, & problem-solving Memory, thinking, recall, & problem-solving Intelligence, creativity Intelligence, creativity Energy, less fatigue Energy, less fatigue Happier, calmer, more even mood, less depression Happier, calmer, more even mood, less depression

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The Alarm Goes Off… hours since you last ate. DDDDo you want to run on fumes or fuel? It only takes 5 minutes! OOOOatmeal cooked in nonfat milk, topped with fruit WWWWhole-grain waffle with PB and blueberries FFFFruit parfait PPPPancake wrap SSSSmoothie CCCCantaloupe with yogurt and granola TTTThe Gold Standard: Whole grain cereal, milk and fruit

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America’s Love Affair w/Sugar Growing up on the Savannah Growing up on the farm in 1906 Growing up in the loft/condo in 2009 Is this much sugar a problem?  A study from the University of Minnesota found that the more refined foods a person eats, the higher the calorie intake and the lower the intake of vitamins, minerals, and other mood-enhancing compounds.

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If it’s processed, it probably has sugar - 10 teaspoons in a can of cola 9 teaspoons in a cup of vanilla yogurt 6 ½ teaspoons in a quarter cup of cranberry sauce almost 5 teaspoons in a Healthy Choice Grilled Turkey Breast entree 4 teaspoons in a half cup of commercial spaghetti sauce 3.5 teaspoons in a half cup of baked beans 3 teaspoons in a cup of Campbell’s Tomato Garden soup or two tablespoons of KC Masterpiece Original Barbeque Sauce?

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Sugar, Stress, & Cravings UC San Francisco studies: UC San Francisco studies: The stress hormones signal a craving for sweets, which in turn reign in the stress.  “What was fascinating about these findings was that the rats were less able to cope when they didn’t get fat and sugar in their diets.” While some might help, more could be harmful.  University of Alabama studies on depressed subjects: The caffeine and sugar effect.  University of Calgary:  fat   stress response. The 6% Solution

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Secret #5: Super Mood Foods The brain uses more oxygen than any other tissue. The wear and tear associated with years of free radical damage is suspected to contribute to memory loss, even to Alzheimer’s disease. Studies have found that thinking ability remained high throughout life when people consume antioxidant-rich diets.

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Are You Getting Enough? How many fruits and vegetables did you eat yesterday? You need 8+ servings a day of richly-colored produce. Every national nutrition survey shows we are not getting enough... The USDA Healthy Eating Index The University of Michigan Study FDA’s Study

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Secret #6: The Good Fat  60% of the 100 billion brain cells is fat.  The more fluid/flexible those membranes, the better they relay info.  Omega-3s = the most flexible.  75% of omega-3s in brain is DHA. o Omegas: From heart disease to depression o 50%  in depression w/  DHA o American Psychiatric Association (2006): Omegas important in tx of depression.

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Secrets #8 and #9: The Right Thirst Quenchers and Vices Liquids can make you fat Liquids can make you fat Caffeine lingers in body up to 12 hours.  Try eliminating coffee/tea for 2 weeks.  Add back sparingly.  Tannins and iron Vices: Dark chocolate, red wine, and tea

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Secret #11: Exercise!!!! Exercisers are:  Happier.  More satisfied with their lives.  Less prone to depression, anxiety, and stress.  Less prone to PMS, SAD, and mood swings associated with menopause. They also:  Live longer.  Look up to 20 years younger.

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Feel-Good Fitness Guidelines Move Every Day for at Least 45 Minutes.  Aerobic Activity: Walking, Swimming, Cycling, Jogging for at least 4 hours a week.  Strength Training: Weight Lifting at least twice a week.  Warm Up and Cool Down for Flexibility. Set goals and make it fun!

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  Food should look good, taste good, and be good for your body, mood, and mind. Eat well and be happy!!